150428

CrossFit Roseville Hike Loch Leven

Pre-Wod:
2 Rounds:
5 Burpee Box Jump Over
15 Goblet Squats
30 Dubz

2-3 rounds:
1 Turkish Get-up (each side)
5 Good Morning
15 GHD Sit-Up

Workout of the day for Tuesday, April 28th, 2015:

Min 00-24:
24 Min AMRAP:
3 Rounds*:
5 Pull-Up
10 Push-Up
15 Air Squat

*After each set of 3 rounds: 50 M Prowler Push 140/90-lb

Min 28-36:
E2MOM 4 Rounds (8 min):
A: Chin-Up Hold (6, 12, 24, 36, 48 60 Seconds makers)
B: 30 “See The Light” Sit-Up 35/25-lb Plate

After Party:
1 min Cow Stretch for Shoulders (Each side)
250 M Row
1 Min Peanut
400 M Run
1 min Banded Shoulder Distraction (Each Side

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150428

Pre-Wod:
6 Min AMRAP:
3 Push-Up
4 Alt. Single Leg Deadlift
5 Goblet Squats
6 Turkish Get-Ups (3 each arm)

1 Round: Side-Butt, aka “Sweet Cheeks”

1-3 rounds:
15 PVC Passthrough
3 Turkish Get-Up, each arm
5 Good Morning
15 GHD Sit-Up

Workout of the day for Monday, April 28th, 2015:

00-20:
Bear Complex

7 Reps of each:
Power Clean
Front Squat
Push-Press
Back Squat
Push-Press

Build over 5 Rounds, E4MOM (Every 4 Minutes on the minute).

25-30:
2 Rounds:
800 M Run
10 Strict False Grip Chest-2-Rings

“After Party”
3 Rounds:
25 GHD Sit-UP
1 Min Super Couch, each side
20 Alt. Lunge 70/53-lb KB
1 Min Pigeon, each side

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150426

CrossFit Roseville Joey Photobomb

Pre-Wod:
5 min AMRAP:
30 Dubz
5 Pull-Ups
10 Goblet Squat 53/35-lb
15 KB Swing 53/35-lb

1 Round:
Side-Butt, aka “Sweet Cheeks”
Cat/Cow
3 x 5 Single Leg KB Deadlift (each side)

Workout of the day for Saturday, April 26th, 2015:

30 Deadlift @ 50% 1RM
30 Burpees Box Jump Over
800 M Run
20 Deadlift @ 50% 1RM
20 Burpee Box Jump Over
800 M Run
10 Deadlift @ 50% 1RM
10 Burpee Box Jump Over
800 M Run

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150424

Pre-Wod:
2 Rounds (10 min cap):
200 M Run
Inch-Worm-Up-Dawg
5 Burpee Box Jump Over
10 Lateral Lunge
15 SandBag Thrusters

2-3 rounds (5 min cap):
1 Turkish Get-up (each side)
5 Good Morning
15 GHD Sit-Up

Workout of the day for Friday, April 24th, 2015:

Min 00-09
Karen
150 WallBall 20/14

Min 12-16
4 Min AMRAP, Teams of 2-4:
50 M Sprint (One person working at a time)

Min 18-24
6 Min AMRAP, Teams of 2-4:
Sandbag Thrusters (One person working at a time)

Min 24-32:
8 Min AMRAP, Teams of 2-4:
5 Yard Handstand Walk (One person working at a time)

“After Party”
Teams of 2-4:
2 Rounds:
35 Tire Flip (Both partners work at the same time)
75 GHD Sit-Ups

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150423

CrossFit Roseville Cougar Attack

Pre-Wod:
3 Rounds:
200 M Run
5 Burpee Box Jump Over
10 WallBall
15 PVC OHS

Mobility:
Hip Opener

Workout of the day for Thursday, April 23rd, 2015:

A.
Power Snatch, E2MOM (9 Sets)
50% x3 x2
55% x3
60% x3
65% x3
70% x3
75% x3
80% x3 x3

B
6 Min AMRAP:
7 Muscle-Ups*
8 Toes-2-Bar

*Scale the Muscle-Ups to a number you can hit in one or two sets and move right onto toes-2-bar, even if it is one or two muscle-ups per round. Sub: 7 Chest-2-Bar + 7 Burpee per round.

Rest 3 Minutes, then:
1 Mile Run.

After Party:
4 Rounds:
25 Push-Ups
30 Second Frog Hold
1 Minute Cow Stretch for Shoulders

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150422

Pre-Wod:
6 Rounds (7 min cap):
5 Thruster 45/35-lb
4 Burpee Box Jump Over
3 Strict Chest-2-Bar

2-3 Rounds:
15 PVC Passthrough (Or 5 Weighted Passthroughs)
3 Push Jerk, Full Squat
5 Good Morning
15 GHD Sit-Up

Workout of the day for Wednesday, April 22nd, 2015:

A.
Row 750m / Run 600
5 Clean & Jerk @ 55% 1RM
Row 500m / Run 400
10 Clean & Jerk
Row 250m / Run 200
15 Clean & Jerk

B.
5 Rounds:
5 Good Morning, Increase weight each round
30-60 Second L-Sit

After Party:
3 Rounds:
30 Ft. Handstand Walk
30 Arch Rock
30 Hollow Rock

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150421

CFRSVL-Events-150420

Pre-Wod:
3 Rounds:
5 Pull-Up
10 Push-Up
15 Air Squat
10 Calorie Row (or 50 dubz)

2 Rounds:
3 Turkish Get-Up (each hand)
5 Good Morning
15 GHD Sit-Up

Workout of the day for Tuesday, April 21st, 2015:

Every 90 seconds, complete 5 rounds each:
A: Handstand Hold
B: Kipping Chest-2-Bar

For this progression choose one of the following times to hit for all 5 rounds of Handstand hold:
6sec., 12 sec., 24sec., 36sec., 48sec., 60sec.

For Chest-2-Bar, Pick a number you can hit for all 5 Sets.

15 Min Time Cap:
10-9-8-7-6-5-4-3-2-1
Strict Press @ 70% 1RM
Box Jump 30/24″

After Party:
5 Glute Ham Raise
Row 250M
2 Min Cow Stretch for Shoulders

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150420

Pre-Wod:
2-3 Rounds (5 Minute Cap):
5 Strict C2B
5 Burpee Box Jump Over
5 Single Leg Deadlift 35/26-lb KB (each leg)
200 M. Row

1 Round: Side-butt (3 min)

2-3 Rounds (7 Min Cap):
5 FrontSquat, Build to 55-60% of 1 RM
10 Back Extensions
15 GHD Sit-Up

Workout of the day for Monday, April 20th, 2015:

A.
Front Squat:
75% x 5
85% x 3
95% x 1+

Complete a set of 5 Front Squat every 2 minutes for 6 rounds (12 minutes). Pick a Goat to Superset with.

B.
12 Min AMRAP:
200M Run
12 Thruster 135/95-lb
2 Straddle-L Rope Climb @ 12 Ft. (Starting from seated)

After Party
3 Rounds:
20 GHD sit-ups
20 strict handstand push-ups
2 Min Super Couch”

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150418

Pre-Wod:
Dynamic Group Warm-up

2-3 Rounds, with Partner:
200M WallBall Run
20 Partner WallBall
20 Single Leg WallBall Deadlift Chest-Pass
2 Minute WallBall Plank (1 min each partner)
2 WallBall Turkish Get-Up, each arm, each partner

Workout of the day for Saturday, April 18th, 2015:

With a Partner (22 min Time Cap):
60 dead lifts (155/115)

200 dubz

60 hang cleans

150 dubz

60 front squats 

100 dubz

60 shoulder to over head

50 dubz

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150417

Pre-Wod:
4 Rounds (15 min cap):
8 KB Swing
8 Dips
8 WallBall
400M Run

Workout of the day for Friday, April 17th, 2015:

“Cindy”
20 Minute AMRAP:
5 Pull-Up
10 Push-Up
15 Air Squat

“After Party”
Run 1 Mile
5 Rounds:
10 Back Extensions
20 Hollow Rocks
20 Arch Rocks

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